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Thursday March 10th WOD

Strength: Bench Press

1x8 @ 65 %

1x8 @ 75 %

1x6 @ 80 %

1x4 @ 85%

1x4 @ 90 %


Conditioning: 10-12 min Cap

10 Rounds

10 Hang Power Clean (135/85) (115/75)(95/65)

10 Back Squat

Choose a weight that you could go unbroken for at least the first few rounds.


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Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

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